The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1001
    Explosive Mofo Blitzforce's Avatar
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    Wow those adductor stretched ISO holds I did last session have proved to work extremely well and fast! My legs and hips feel so much looser, and no more ache in my abductors when I stand in a sumo stance and lean to one side to stretch etc

    I basicly sit on the floor, put the soles on both feet together and try pull the heels as close to my groin as possible, then put a dumbell on the inside of each knee and hold for a minute

    Last session I did a 15lb dumbell for a minute at the start of the workout, and then a 30lb dumbell at the end of it where I do my usual postworkout cooldown and stretching

    give if a shot if you have tight adductors and most people do
    Last edited by Blitzforce; 07-21-2004 at 10:09 PM.

  2. #1002
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    Tuesday 22nd July - Cycle 1 Get Stronger - Week 24 - Day 3 - Upper1 - Microcycle 5 - workout 5

    Well I have actually lost 2-3 lbs of bodyweight, I am getting leaner for sure. Not sure if its related to the fact I've halved my dosage of fish oil capsules
    Anyway I wanna get down to 198lbs or so, just from fat loss only.
    99kg 218lbs now at home without shoes.

    Long session today thanks to my bench work capacity

    Bodyweight at gym - 220lbs in winter clothes
    Workout time - 2 hour 30mins
    Workout rating - 7/10

    Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 to 3.5 mins later on


    14 inch grip Bench - no arch or leg drive

    Warmups - Pushups against leg press seat x10, 45lbs x8, 95x8, 135lbs 2x5, 185x1, x2, 225lbs 2x1, 255lbs 2x1

    Rotation 1) - 295lbs x 0.5

    4% of (15%BW+load) dropoff
    Rotation 2) 275lbs x MISS --> unracked and went down like a rock
    then did 245x1

    bench press with 45lb plate for 6-8 reps before each set to "warmup"
    Rotation 3) 275lbs x 1
    Rotation 4) 275lbs x 1
    Rotation 5) 275lbs x 1
    Rotation 6) 275lbs x 1
    Rotation 7) 275lbs x 1
    Rotation 8) 275lbs x 1
    Rotation 9) 275lbs x 1
    Rotation 10) 275lbs x 1

    Cooldown - 20inch grip - 135x12

    Today's warmup scheme wasn't the best, didn't get much blood flowing with the singles. Although 295 didn't feel that heavy when I unracked it. lowered down and pushed up, felt good and then stalled, felt it creep, pushed for 3 or so seconds, then gave up. Good thing is that I felt the force sustain for the whole 3 seconds. I will have this next week with an extra 5lbs of force!

    On the 2nd set, someone had move the bench position, and my setup was different, when I unracked 275, it went down like a rock, no spotter could have saved that, lucky I bench in a powerrack
    Then I did a single with 245lbs, not sure why though.
    Now here is when it goes crazy, I'm cranking out 275lb like nothing, on the 4 and 5th singles it was kinda slow, then the speed picked up in the later singles. The 9th single felt hard 3/4 of the way up so I figured I would miss the next one, but no the 10th one shot up! I felt like I could have done another 2-3 singles, but someone was waiting to use the powerrack so I had to stop here.
    Crazy work capacity with a weight that is 96% of my 1RM, 285lbs!!!
    Although I wonder if the external rotation L-Flyes I did after the 9th single with 40lbsx16.5 may have helped the 10th one?


    Low Pulley Cable Row - Close V Parallel grip

    Warmups - 30kgx10, 40x5, 45x5, 50x2,x3, 60x1, x2, 70x1, x2, 80x2, 90x2, 100x1

    Rotation 1) 105kg x 6.75 New PR!! +1rep
    Rotation 2) 100kg x 7
    Rotation 3) 100kg x 6.75


    Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

    Warmups - 4kgx10, 15lbs x8, 25x5, 35x1, x2, 45x1, x2, 55x1

    Rotation 1) 65lbs x 4 New PR!! +1rep
    Rotation 2) 60lbs x 4
    Rotation 3) 60lbs x 4
    Rotation 4) 60lbs x 3


    Standing Dumbell Curl

    Warmup - 4kgx8, 15lbs x8, 25x4, 35x1, x2, 45x1, x2, x1

    Rotation 1) 55lbs x 3
    Rotation 2) 50lbs x 3
    Rotation 3) 50lbs x 3
    Rotation 4) 50lbs x 3
    Rotation 5) 50lbs x 2.5

    no change, but work capacity is up


    Cuff circuit

    Rest - 4mins between each side

    Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
    Warmup - 10lbs x 6, 20x4, 30x1

    Rotation 9) 40lbs x 16.5
    Rotation 10) 40lbs x 11


    ISO Stretches - EQI

    Free Motion High Pulley ROW Stretched ISO hold
    70lbs x 1min

    Tricep Dip Forward leaning Leg supported Stretched ISO hold
    BW x 1 min

    Dumbell 30 degree Incline Curl Stretched ISO hold
    15lbs x 1min


    Shoulder dislocate pec stretches with wooden staff
    Last edited by Blitzforce; 07-22-2004 at 03:23 AM.

  3. #1003
    Explosive Mofo Blitzforce's Avatar
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    bench clip from today

    Right click on link and save first to avoid errors

    295lb MISS, and singles with 275lbs, the 3rd, and 8 to 10
    http://www.members.optushome.com.au/...s_22July04.mpg

  4. #1004
    Explosive Mofo Blitzforce's Avatar
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    Sunday 25th July - Cycle 1 Get Stronger - Week 25 - Day 1 - Lower 1 - Microcycle 6 - workout 3

    Crappy sleep the last 2 nights. Long workout due to squat work capacity

    Bodyweight - 221lbs in winter clothes and shoes
    Workout Rating - 7/10
    Workout time - 2 hours

    Warmup

    Did my usual general warmup with a 25lb bar as before

    1) Incline situps with Russian twists to each side at the top - arms held outstretched x6
    2) Twisting Back Extensions - BWx4 normal, and 6 twisted to each alternating sides.
    3) Low Ankle Jumps 3x15


    Rotating between each exercise

    rest - 1.5-2 mins for warmups. 2-3 mins between each exercise after warmups.


    Full Oly Squat - in Oly Shoes - RAW
    Warmup sets - Bar 2x8, 135lbs 2x6, 185lbs 2x5, 225lbs 2x3, 275lbs 2x2, 315x1

    Rotation 1) 365lbs x 1.5 - rested 4mins tried again - 365lbs x 1.5

    4% of (85%BW+load) dropoff - 5-8 bodyweight squats before each set
    Rotation 2) 340lbs x 2
    Rotation 3) 340lbs x 2
    Rotation 4) 340lbs x 2
    Rotation 5) 340lbs x 2
    Rotation 6) 340lbs x 2
    Rotation 7) 340lbs x 2
    Rotation 8) 340lbs x 2
    Rotation 9) 340lbs x 2
    Rotation 10) 340lbs x 1.5

    Tried a new warmup scheme, didn't feel too good, should have done a single at 335lbs before going to 365lbs. First attempt with 365lbs felt heavy and I slightly GM'ed the first rep, tried again and form was better. I'm annoyed, I want that 2nd rep! Squats felt heavier and slower than in past workouts, I blame that on poor sleep, 2 nights in a row
    On a positive note, work capacity is getting rcrazy, 11 sets! And the squats were grinding gutbusters! May have to start splitting up my sets over a few days. Also time to get more speed/power stuff in now me thinks

    Reverse Back Extension
    Warmup sets - BWx10sec ISO+5OI

    Rotation 1) BWx1 + 5 sec ISO + 30 Oscillatory ISO
    Rotation 2) BWx1 + 5 sec ISO + 30 Oscillatory ISO
    Rotation 3) BWx1 + 5 sec ISO + 30 Oscillatory ISO
    Rotation 4) BWx1 + 5 sec ISO + 30 Oscillatory ISO

    Lat Machine Situp
    Warmup sets - BWx15+5OI, +15lbs x5+5OI, 35x5+5OI

    Dumbell on chest - I lean back to just above parallel
    Rotation 1) 60lbs x1 + 5 sec ISO + 15 Oscillatory ISO
    Rotation 2) 60lbs x1 + 5 sec ISO + 15 Oscillatory ISO
    Rotation 3) 60lbs x1 + 5 sec ISO + 15 Oscillatory ISO
    Rotation 4) 60lbs x1 + 5 sec ISO + 15 Oscillatory ISO


    CooldDown and ISO stretches

    Bulgarian SplitSquat
    BW x 8 each leg

    Reverse Back Extension
    BW x 8

    Bulgarian SplitSquat Stretched ISO hold
    BW x 1min each leg

    abductor stretched ISO hold
    35lb dumbell x1min each leg

    Seated adductor stretched ISO hold
    35lb dumbell x 1min

    Snatch grip Stretch ISO Hold - Start at knee level ---> touched floor
    45lbs x 1min

    Lie over a swissball to stretch out and unload spinal erectors

  5. #1005
    Explosive Mofo Blitzforce's Avatar
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    Cold Measurements
    left and right side where applicable

    2nd August 2002

    180lbs

    Height - 5'9"
    Wrist - 6.75
    Forearms - flexed 12 - 12.25
    Arms - flexed 14 7/8 - 15
    Shoulders - 50
    Neck - 16
    Chest - relaxed 43.5 - flexed 45
    Waist - 33
    Hips/Glutes - 39.5
    Thighs - 25.75 - 26
    Knee - 15
    Calves - 16 - 16.25
    Ankle - 9 1/8


    26th October 2002

    192lbs

    Height - 5'9"
    Wrist - 6.75
    Forearms - flexed 12.25 - 12.5
    Arms - flexed 15 3/8 - 15 6/8
    Shoulders - didn't measure
    Neck - 16.5
    Chest - didn't measure
    Waist - 32.75
    Hips/Glutes - 40.5
    Thighs - 26.25 - 26.5
    Knee - 15.5
    Calves - 16.5 - 16.5
    Ankle - 9 1/8

    29th March 2003

    205lbs

    Height - 5'9"
    Wrist - 6.75
    Forearms - flexed 12.5 - 12.75
    Arms - flexed 15.75 - 16 1/8
    Shoulders - didn't measure
    Neck - 17
    Chest - didn't measure
    Waist - 35 to 36
    Hips/Glutes - 42
    Thighs - 27.5 - 27.75
    Knee - 15.5
    Calves - 16 3/4 - 16 3/4
    Ankle - 9 1/8

    ---------------------------
    right side only

    9th December 2003

    212lbs

    Height - 5'9"
    Wrist - 6 7/8 inches
    Arms - 16 3/8 inches
    Forearm - 12 7/8 inches
    Waist - too big after meal Around mid 36 inches --> lots of erector growth
    Hips - 42.5 inches
    Legs - Just under 28.5 inches
    Calves 17 1/8 inches!
    Ankles - 9 1/8inches
    Been a while since I took some measurements so I did some tonight, granted I don't train for size specifically

    26th July 2004

    Bodyweight - 99kg 218lbs

    right side only
    Wrist - 7 inches
    Arms - 17 1/8 inches
    Forearm - 13 inches
    Waist - too big after meal, plus abs and erectors have gotten way larger! 38+?
    Hips - 43 inches
    Legs - 29 inches
    Calves 17 1/8 inches

    Wrist has gone bigger!
    Arms - I'm officially over 17inches! The biceps especially is much fuller. I thought I would always have crappy biceps genetics, but they don't look too bad now. At least they have caught up to my calves, but I don't train my calves though
    Triceps are pretty chunky too. My chest, back and shoulders are a lot bigger than before as well, not a surprise really, since my upper body lifts have jumped a bit since last year.

    No wonder I can barely get into my suit now! My mother thinks I'm too big now
    Once I get lean I'll be ok though.
    Last edited by Blitzforce; 07-26-2004 at 02:49 PM.

  6. #1006
    Explosive Mofo Blitzforce's Avatar
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    Tuesday 27th July - Cycle 1 Get Stronger - Week 25 - Day 2 - Upper 2 - Microcycle 5 - workout 6

    I walked past this guy at the gym towards the end the workout. He's 50+ but looks like his in his lat 30s and is pretty bulky and built. He gave me a look and said "Your getting bigger mate"

    Bodyweight at gym - in winter clothes and shoes - 223lbs
    Workout time - 1.5+ hour
    Workout rating - 8/10

    Warmup

    Did my usual general warmup as described before

    1) Incline situps with Russian twists to each side at the top - arms held outstretched x6
    2) Back Extensions - BWx6 normal, and 4 twisted to each alternating sides
    3) 8 Hangpowercleans + 8 Pushpresses


    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 3 mins between each exercise

    Plyo Pushups

    Warmups - Pushups against leg press seat BWx8, Progressively faster BW 6x3

    Body at 40 degree angle, starting from bottom
    Rotation 1) BWx3
    Rotation 2) BWx3
    Rotation 3) BWx3 ---> a bit lower


    Chins - 12 inches between hands

    Warmups - chin pulldowns - 40kg x10, 50x5+5sec ISO, 60x3+5sec ISO, 70x3+5sec ISO, 80x1+5sec ISO, then BWx1+5sec ISO

    One chin then lower into ISO hold at 90 degrees
    Rotation 1) BW(223lbs) +30lbs x 28secs New PR!!

    4% of (85%BW+load) dropoff
    Rotation 2) BW+20lbs x 28 secs --> just about maximal

    These kill my abs as well


    Standing Military Press in Oly Shoes

    Warmups - Bar 2x8, 95lbs 2x5, 115x5, 135lbs x3, x2

    Rotation 1) 155lbs x8.5 New PR!! +1rep

    Pressed up, lower to sticking point + 5sec ISO + 30 Oscillatory ISO
    Rotation 2) 120lbs
    Rotation 3) 120lbs --> only did 27 OI

    Sweet MP moves up
    I was just going to do the ISO+OI combo like last week but with 120lbs instead of 115lbs, but decided to test my strength and boom PR.
    First few reps with solid and smooth. Kinda surprised because the sets with 135lbs felt hard. Getting close to pressing 205lbs soon.


    Standing Dumbell Hammer Curls

    Warmups - 5kgx8, 15lbs x5, 25x5, 35x5, 45x2

    Rotation 1) 50lbs x 8.5 New PR!!
    Rotation 2) 50lbs x 6.5


    Dumbell Bent Over Lateral Raise

    Warmups - 3kg 2x5sec ISO, 4kg 2x5sec ISO, 5kg 2x5sec ISO, 6kg x5sec ISO

    ISO at top
    Rotation 1) 6kg x 20sec ISO
    Rotation 2) 5kg x 20sec ISO
    Rotation 3) 5kg x 30sec ISO

    Dumbell Lying on Back Front Raise

    Warmups - 3kg 2x5sec ISO, 5kg 2x5sec ISO, 15lbs 2x5sec ISO, 20x5sec ISO

    Shoulder blades tucked - ISO at bottom, arms by the side, thumbs up
    Rotation 1) 20lbs x 35sec ISO
    Rotation 2) 20lbs x 30sec ISO


    ISO Stretches - EQI

    Free Motion High Pulley ROW Stretched ISO hold
    70lbs x 1min each arm

    Tricep Dip Forward leaning Leg supported Stretched ISO hold
    BW x 1min

    Dumbell 30 degree Incline Curl Stretched ISO hold
    25lbs x 1min

    Shoulder Dislocates pec stretch with wooden staff

  7. #1007
    Explosive Mofo Blitzforce's Avatar
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    PR Military Press clip from today

    Right click on link and save first to avoid errors

    155lbs x 8.5
    http://www.members.optushome.com.au/...5_27July04.mpg

  8. #1008
    . rpffly's Avatar
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    Great journal Blitz. I lurk all the time it and the videos are great! Congrats on the PR's, keep up the good work.
    Won't you pour me a Cuban Breeze Gretchen......

  9. #1009
    Senior Member debussy's Avatar
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    Congrats on getting bigger... I know it's a good feeling. Is there a cut planned for the near future?

  10. #1010
    Explosive Mofo Blitzforce's Avatar
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    Thanks guys

    Well between now and the end of the year I'll be slowly leaning up. I have no strict timetable, just wanna get lean while still getting stronger and keeping the muscle mass.

  11. #1011
    Senior Member AstronautJones's Avatar
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    Holy cow dude! Very impressive military presses!

  12. #1012
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by AstronautJones
    Holy cow dude! Very impressive military presses!
    Thanks! But you think so? To me its just another day in the gym

    I admit they are a lot faster than before though
    Last edited by Blitzforce; 07-28-2004 at 04:17 PM.

  13. #1013
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    Thursday 29th July - Cycle 1 Get Stronger - Week 25 - Day 3 - Lower 2 - Microcycle 6 - workout 4

    Sweating like pig today.
    Decided it was time to get some reactive/magnitude work into my workouts, to start to prepare me for the shock absorbtion of BBall/sprinting this coming summer and off course help my explosiveness.

    Bodyweight - 223lbs in winter clothes at the gym
    Workout Rating - 8/10
    Workout time - 1 Hour 45 mins or so

    Warmup

    Did my usual general warmup with a 25lb bar as before

    1) Incline situps with Russian twists to each side at the top - arms held outstretched x6
    2) Twisting Back Extensions - BWx4 normal, and 6 twisted to each alternating sides.
    3) Low Ankle Jumps - 3x15


    Rotating between each exercise

    rest - 30secs to 1.5 mins for warmups. 3-3.5mins between each exercise after warmups.

    Olys

    Did these after each warmup set of Snatch grip deadlifts

    Some Fullsquats and Frontsquats with the bar

    Powerclean + 3 Hang PowerCleans + HangSquatclean - 89lbs
    Powerclean + 2 Hang SquatClean + SquatClean - 89lbs
    Powerclean + Hang SquatClean - 119lbs x 2sets,
    Powerclean + SquatClean - 155lbs
    Powerclean - 185lbs x 2, 199lbs x 2
    Powerclean - 229lbs x1 New PR!! heaviest weight ever powercleaned
    Powerclean - 243lbs x MISS --> just couldn't rack it
    Powerclean - 243lbs x HighPulled

    I gave 243 a good shot, got it high enough, but the elbow whip and rack was too slow, elbows still pointing down by the time the bar landed. Scared the hell out of me actually
    Powercleans were slow though, I wonder if its because I do them after the snatch grip deadlifts. And the fact I've been doing only squatcleans the last few workouts, although they have improved my form a little. But form still isn't great, and pulling with really bent arms! I'll give it another short in another couple of months, where I'll hopefully be full squatting 405lbs

    Alttitude Drops - landing with heels off the floor

    Warmup sets - some drops of 6inches

    Did a Vertical jump after each set to measure fatigue based on jump height
    Rotation 1) 12inches x5 - VJ closed fist 1.5 inches above raised ceiling

    2x6inch and 2x12inch drops to warmup
    Rotation 2) 18inches x5 - VJ closed fist 1.5 inches above raised ceiling
    Rotation 3) 18inches x5 - VJ closed fist 1 inch below raised ceiling - much slower - fatigue dropoff achieved

    Well the VJ is up 1.5 inches over the last time I did these, put the closed fist into the ceiling and popped up a panel
    I tried a 12inch drop to see if my ankles and calves could handle it, felt ok and then went 1 to 8inches which felt ok as well. 18inches sure fries the calves though! Did these and jumps in my olys shoes which is probbaly not a good idea.


    Snatch Grip Deadlift + Shrug - Raw in Oly SHoes - HookGrip
    Warmup sets - 89lbs x2, 119x2, 155x2, 185x2, 198x2, 243x2, 273x1

    Lowered under control, RDL style, slight pause in between each rep
    Rotation 1) 293lbs x 8 New PR!! +20lbs
    Rotation 2) 293lbs x 6

    Grip was slipping bad on the 8th rep, which made my callous hurt. I was gonna try a 9th rep, but grip was shot and hands hurt. Same for 2nd set, hands just hurt too much to try the 7th.
    Still its a big improvement over 6mnioths ago, no way I could have held this kind of weight in a snatch grip!
    Upper back looked kind rounded on the clip but didn't feel it.


    SideWays Situp - Torso horizontal to floor
    Warmup sets - BWx10sec ISO + 5OI

    Rotation 1) BW x 5sec ISO + 20 Oscillatory ISO
    Rotation 2) BW x 5sec ISO + 20 Oscillatory ISO


    Standing Single Leg, Leg curl
    Warmup sets - 5 Plates x8+5sec ISO, 8Px3+5sec ISO, 11Px5sec ISO, 13px5sec ISO

    ISO held with slight bend in knee - each leg
    Rotation 1) 15Plates x 30sec ISO
    Rotation 2) 15Plates x 21sec ISO

    Up one plate from last week, and felt much easier

    CooldDown and ISO stretches

    Bulgarian SplitSquats
    BWx12 each leg - VMO felt like cramping up after these!

    Bulgarian SplitSquat Stretched ISO hold
    BW x 45secs each leg

    Reverse Back Extension
    BW x12

  14. #1014
    Explosive Mofo Blitzforce's Avatar
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    Clips from today

    Right click on link and save first to avoid errors

    Powercleans - 199x2, 229x1 PR, 243xMISS
    http://www.members.optushome.com.au/...S_29July04.mpg

    SnatchGrip Deadlift +Shrug PR - 293lbs x8
    http://www.members.optushome.com.au/...8_27July04.mpg

    Altittude Drops - 18inches x 5 - not too interesting
    http://www.members.optushome.com.au/...5_29July04.mpg

  15. #1015
    Explosive Mofo Blitzforce's Avatar
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    Right now I think I will take a short break and go into mainteniance mode, lean down, trim down the excessive bulk and concentrate on speed/reactivity stuff and get back my agility and jumping ability. Sick of feeling so bulky!!
    I'm strong enough for my needs in the short term anyway, and then I can ramp up again later on

  16. #1016
    Explosive Mofo Blitzforce's Avatar
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    I'll probbaly just do what I did before when I first leaned down, cut down on the starchy carbs, lots of water, some walking, some sprinting etc
    Plus the rapidfire stuff I'll be doing in my workouts should help as well


    Today will be my last junk food pig out in a while, and pig out is an understatment
    Last edited by Blitzforce; 08-03-2004 at 04:56 AM.

  17. #1017
    Explosive Mofo Blitzforce's Avatar
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    Went for a 20min walk today

    Lower back was cramping something fierce! I obviously have some spinal erector contraction issues. Need to fix this before I start sprinting

  18. #1018
    Explosive Mofo Blitzforce's Avatar
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    Waist measured 39inches straight out of bed this morning. Bodyweight was about 220lbs with winter clothes

    Goal is to get the waist back down to 31-32 inches. That will probbaly drop a good 20-30lbs of fat at a guess. Probbaly take me till early next year to achieve.

  19. #1019
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    Sunday 1st August - Cycle 2 Get Lean + Maintain Strength - Week 1 - Day 1 - Upper 1 - Microcycle 1 - workout 1

    Only 4.5 hours sleep last night - hense crappy workout!

    Bodyweight at gym - 222lbs in winter clothes
    Workout time - around an hour
    Workout rating - 5/10

    Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 to 3.5 mins later on


    14 inch grip Bench - no arch or leg drive

    Warmups - Pushups against leg press seat x10, 45lbs 2x8, 95 2x5, 135lbs 3x3 2x5, 185lbs 2x3, 195lbs x3, 225lbs 2x1

    Rotation 1) - 255lbs x 3

    Everything felt heavy

    Low Pulley Cable Row - Close V Parallel grip

    Warmups - 30kgx10, 40x5, 45x5, 50kg 2x3, 60x2, 70x2, x2, 80x2, 90x2

    Rotation 1) 100kg x 1


    Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

    Warmups - 4kgx10, 15lbs 2x5, 25lbs 2x5, 35lbs 2x3, 45lbs 2x2, 55x1

    Rotation 1) 55lbs x 1


    Standing Dumbell Curl

    Warmup - 4kgx8, 15lbs 2x4, 25lbs 2x4, 35 2x3, 45lbs 2x1

    Rotation 1) 50lbs x 1


    Cuff circuit

    Rest - 4mins between each side

    Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
    Warmup - 10lbs x 6

    Rotation 2) 20lbs x 10


    Cooldown + ISO Stretches - EQI

    Tricep Dip Forward leaning Leg supported Stretched ISO hold
    BW x 1 min

    Shoulder dislocate pec stretches with wooden staff

  20. #1020
    Explosive Mofo Blitzforce's Avatar
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    Monday 2nd August - Cycle 2 Get Lean+Maintain Strength - Week 1 - Day 2 - Lower 1 - Microcycle 1 - workout 1

    Bodyweight - 223lbs in winter clothes and shoes
    Workout Rating - 7/10
    Workout time - around an hour

    Warmup

    Did my usual general warmup with a 25lb bar as before

    1) Incline situps with Russian twists to each side at the top - arms held outstretched x6
    2) Twisting Back Extensions - BWx4 normal, and 6 twisted to each alternating sides.


    Rotating between each exercise

    rest - 1.5-2 mins for warmups. 2-3 mins between each exercise after warmups.


    Full Oly Squat - in Oly Shoes - RAW
    Warmup sets - Bar 3x5, 135lbs 3x3, 185lbs 2x3, 225lbs 2x3, 275lbs 2x2, 315 2x1

    Rotation 1) 365lbs x 1
    Rotation 2) 365lbs x 1

    Worked on my form a bit, trying to stay more upright

    Reverse Back Extension
    Warmup sets - BWx10sec ISO+5OI

    Rotation 1) BWx1 + 5 sec ISO + 5 Oscillatory ISO
    Rotation 2) BWx1 + 5 sec ISO + 5 5Oscillatory ISO

    Lat Machine Situp
    Warmup sets - BWx15+5OI, +15lbs x5+5OI

    Dumbell on chest - I lean back to just above parallel
    Rotation 1) 35lbs x1 + 5 sec ISO + 5 Oscillatory ISO
    Rotation 2) 35lbs x1 + 5 sec ISO + 5 Oscillatory ISO
    Last edited by Blitzforce; 08-03-2004 at 11:44 PM.

  21. #1021
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    Wednesday 4th August - Cycle 2 Get Lean+Maintain Strength - Week 1 - Day 3 - Upper 2 - Microcycle 1 - workout 2

    Body a bit bloated hense the extra bodyweight
    Blood sugar decided to cash after I took a sip of my Gatorade+Whey drink... probbaly made me a bit weaker as a result

    Bodyweight at gym - in winter clothes and shoes - 225.5lbs, in olyshoes 227.5lbs
    Workout time - Around an hour
    Workout rating - 8/10

    Warmup

    Did my usual general warmup as described before

    1) Incline situps with Russian twists to each side at the top - arms held outstretched x8
    2) Back Extensions - BWx6 normal, and 4 twisted to each alternating sides
    3) Bar x 8 Hangpowercleans + 8 Pushpresses


    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 3 mins between each exercise

    Standing Military Press in Oly Shoes

    Warmups - Bar 2x5, 95lbs 3x3, 115 2x3, 135lbs 2x2, 165lbs x1

    Rotation 1) 185lbs x2 New PR!!

    Holycrap the 2nd rep was so slow, I spent a good 3-4 secs at the sticking point! But I locked it out eventually, a sign my strain/grinding ability is way up. That was something new for me, I was not gonna be denied!

    Chins - 12 inches between hands

    Warmups - chin pulldowns - 40kg x10, 50kg 2x3, 60kg 2x3, 70x3, 80x3, then BW 2x1, +15lbs x1

    Rotation 1) BW(227.5lbs) +30lbs x 5


    Plyo Pushups

    Warmups - Pushups against leg press seat BWx8, Progressively faster BW 6x3

    Body at 40 degree angle, starting from bottom
    Rotation 1) BWx3
    Rotation 2) BWx3
    Rotation 3) BWx3


    Standing Dumbell Hammer Curls

    Warmups - 5kgx8, 15lbs 2x5, 25lbs 2x3, 35lbs 2x3, 45lbs 2x1

    Rotation 1) 50lbs x 9 New PR!!


    Cuff circuit

    Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
    Warmup - 10lbs x 6, 25x4, 35x2

    Rotation 3) 45lbs x 9 New PR!!
    Rotation 4) 20lbs x 10

    ISO Stretches - EQI

    Free Motion High Pulley ROW Stretched ISO hold
    70lbs x 1min each arm

    Tricep Dip Forward leaning Leg supported Stretched ISO hold
    BW x 1min

    Dumbell 45 degree Incline Curl Stretched ISO hold
    Used Pinch grip on Hex dumbells 15lbs x 55sec

    Shoulder Dislocates pec stretch with wooden staff
    Last edited by Blitzforce; 08-04-2004 at 01:19 AM.

  22. #1022
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    Military Press PR from today

    Right click on link and save first to avoid errors

    185lbs x2
    http://www.members.optushome.com.au/...5x2_4Aug04.mpg

  23. #1023
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    Wednesday 4th August - Walk - Evening

    20min brisk walk in the after dinner, last 3rd up a moderate incline.
    Got the breathing and heartrate up a bit. Plus it was cold so it made me walk faster

    Spinal erectors weren't contracting as hard as yesterday. Plus it felt good overall.

  24. #1024
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    Thursday 5th July - Cycle 2 Get Lean+Maintain Strength - Week 1 - Day 4 - Lower 2 - Microcycle 1 - workout 2


    Felt average today, but damn I nailed a huge oly PR!

    Bodyweight - 225lbs in winter clothes at the gym
    Workout Rating - 8/10
    Workout time - 1 Hour 30mins or so

    Warmup

    Did my usual general warmup with a 25lb bar as before

    1) Incline situps with Russian twists to each side at the top - arms held outstretched x6
    2) Twisting Back Extensions - BWx4 normal, and 6 twisted to each alternating sides.
    3) Low Ankle Jumps - 3x15


    Rotating between each exercise

    rest - 30secs to 1.5 mins for warmups. 3-3.5mins between each exercise after warmups.

    Olys

    Did these in rotation with the warmup sets of the other exercises

    Some Fullsquats and Frontsquats with the bar
    Some Hang powercleans + Squatcleans + Powerjerks with the bar x 2sets

    Powerclean + High HangSquatClean + Powerjerk - 111lbs
    Powerclean + High HangSquatClean + 2 Powerjerks - 111lbs
    Powerclean + High HangSquatClean + Powerjerk - 131lbs x 2sets
    SquatClean + Powerjerk - 131lbs
    SquatClean + Powerjerk - 155lbs
    SquatClean + Powerjerk - 175lbs
    SquatClean + Powerjerk - 199lbs
    SquatClean + Powerjerk - 219lbs
    SquatClean + Powerjerk - 229lbs New PR!! +12lbs
    SquatClean + Powerjerk - 243lbs ---> Powerjerk 2 inches short

    Man I was that close to making a huge 26lb PR if I had powerjerked 243lbs!
    Up from 217lbs, which was actually powercleaned up back on the 15th April as well. I didn't pop the bar up high enough on the clean recovery and so I only had 2 fingers on the left hand on the bar, I normally need to hold the bar to powerjerk properly. That put me out of sync, but I could have had it had I dipped a bit more! On a postive note it didn't feel that heavy on my chest or cut my breathing etc. Plus Jerk lockout felt Ok too, even though I had maxed out on Military Presses yesterday.
    Its been 2 weeks since I did any PowerJerks (or frontsquats), but yet they felt really snappy and strong today, I suspect the alttitude drops from last week have helped.

    I had an audience of 2 gym instructors who were doing tricep extensions in front of me as well. They egged me on a bit and that helped. I seem to lift better when people watch me. I remember blowing away a 225lb Powerclean PR when an ex competitive olylifter was chatting with me. I told him if I make this, it will be a PR and I smoked it so easily! Next goal is 263bs


    Alttitude Drops - landing with heels off the floor

    Warmup sets - some drops of 6inches, a bunch with 12inches and one at 18

    Did a Vertical jump after each set to measure fatigue based on jump height
    Rotation 1) 12inches x5 - VJ closed fist well above raised ceiling -popped panel up

    2x6inch and 2x12inch drops to warmup
    Rotation 2) 18inches x5 - VJ closed fist just touching ceiling - fatigue dropoff achieved

    Dropped off fast today, probably due to the olys

    Snatch Grip Deadlift + Shrug - Raw in Oly SHoes - HookGrip
    Warmup sets - 111lbs x3, 131x2, 155x1, 199x1, 243x1, 273x1

    Lowered under control, RDL style, slight pause in between each rep
    Rotation 1) 303lbs x 5 New PR!! Grip slipped on 5th rep
    Rotation 2) 303lbs x 3

    Left hand gave way on first set, and then dropped off real quick on the 2nd set

    SideWays Situp - Torso horizontal to floor
    Warmup sets - BWx10sec ISO + 5OI

    Rotation 1) BW x 5sec ISO + 20 Oscillatory ISO
    Rotation 2) +10lbs x 5sec ISO + 20 Oscillatory ISO


    Standing Single Leg, Leg curl
    Warmup sets - 5 Plates x8+5sec ISO, 8Px3+5sec ISO, 11Px5sec ISO, 14px5sec ISO

    ISO held with slight bend in knee - each leg
    Rotation 1) 16Plates x 25sec ISO New PR!!
    Rotation 2) 15Plates x 25sec ISO close to maximal

    Up one plate from last week

    CooldDown and ISO stretches


    Bulgarian SplitSquat Stretched ISO hold - front leg 6inch elevated
    BW x 45secs each leg

    Reverse Back Extension
    BW x 8

    Seated adductor stretched ISO hold
    30lb dumbell x 1min

    Abductor stretched ISO hold
    30lb dumbell x1min each leg
    Last edited by Blitzforce; 08-08-2004 at 04:24 AM.

  25. #1025
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    SquatClean + PowerJerk clip from today

    Right click on link and save first to avoid errors

    219lbs, 229lbs PR and 243lbs with Jerk Miss
    http://www.members.optushome.com.au/...243_5Aug04.mpg

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